{"id":1413,"date":"2014-03-16T23:49:26","date_gmt":"2014-03-16T23:49:26","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/16_beginner_note_16_march_2014-2\/"},"modified":"2016-03-20T23:52:10","modified_gmt":"2016-03-20T23:52:10","slug":"16_beginner_note_16_march_2014-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/03\/16\/16_beginner_note_16_march_2014-2\/","title":{"rendered":"16 Beginner Note 16 March 2014"},"content":{"rendered":"<div style=\"margin-left: 0px;width: 684px\" id=\"body_layer\">\n<div style=\"height: 0px;line-height: 0px\" class=\"bumper\">\u00a0<\/div>\n<div style=\"height: 1px;line-height: 1px\" class=\"tinyText\">\u00a0<\/div>\n<div style=\"margin-left: 191px;margin-top: 161px;width: 458px\" class=\"style_SkipStroke_1 shape-with-text flowDefining\">\n<div class=\"text-content style_External_458_1058\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-top: 0pt\" class=\"paragraph_style\">Dear Runners,<\/p>\n<p class=\"paragraph_style\">\u00a0<\/p>\n<p class=\"paragraph_style\">Well, here we are, ready to run our last long run before the half marathon!\u00a0 You have all worked so hard, and kept up with your training, and are now more than ready.\u00a0 I know some of you (myself included) found the run last week hard, but it was warm, and we had a long stretch in the park, followed by an incline home, so there was nothing easy about it, even though we cut back the time and mileage!\u00a0 You have to keep reminding yourselves, that there is nothing easy about running these long distances!\u00a0<\/p>\n<p class=\"paragraph_style\">\u00a0<\/p>\n<p class=\"paragraph_style\">This week we will be running to Kew Gardens.\u00a0 We will run down Seymour Place, through Hyde Park (either diagonally across or along the perimeter &#8211; I am not sure just yet), along High Street Kensington to Hammersmith, and then across Hammersmith Bridge and down along the river where we will run to Kew Bridge, when we will come out onto the road and follow it to Kew Bridge Station.\u00a0 There is a Starbucks right there by the station.\u00a0 Please bring your Oyster cards &#8211; we will most likely take the overground to West Hampstead, and then get onto the Underground to SJW.\u00a0 There is also an option of taking the Underground directly from Kew, although I find that takes longer.\u00a0 I have attached a map, although we may take a slightly different route through the park to make it slightly longer.\u00a0 The aim is to run 130 minutes.<\/p>\n<p class=\"paragraph_style\">\u00a0<\/p>\n<p class=\"paragraph_style\">Please bring plenty of water, your gels (you may need to take 2) and an Oyster card.\u00a0 You may want a jacket to put on after the run as the ride home can be cold, although the forecast is for good weather.\u00a0 Make sure you fuel before the run and have a good breakfast &#8211; different things work for different people, just go with what works best for you, but in general, even if you don&#8217;t normally have breakfast before you run, do have something to eat\u00a0before this long run.<\/p>\n<p class=\"paragraph_style\">\u00a0<\/p>\n<p class=\"paragraph_style\">As you have noticed in the past few runs, we are falling into a pattern with pace groups, although as the runs get longer, we do spread out more.\u00a0 I will bring a couple of more detailed maps with me on Thursday morning, just in case you think you may lag behind or go ahead of the group.\u00a0 One of the coaches will be waiting at the bridge where we leave the river, and also at the Starbucks in Hammersmith, so that we can make sure no one is left behind.\u00a0 At this point you should be thinking of who you will be running with in the Half Marathon, and what sort of pace you would like to run it.\u00a0 If any of you have a specific goal, please let me know, and I will try to help you towards achieving your goal.\u00a0 It always helps to have a partner (or a few) that you can run with during the race, although your three coaches will try to keep with you.<\/p>\n<p class=\"paragraph_style\">\u00a0<\/p>\n<p class=\"paragraph_style\">See you Thursday<\/p>\n<p class=\"paragraph_style\">\u00a0<\/p>\n<p class=\"paragraph_style\">Syma<\/p>\n<p class=\"paragraph_style\"><\/p>\n<p class=\"paragraph_style\"><\/p>\n<p class=\"paragraph_style\"><\/p>\n<p class=\"paragraph_style\"><\/p>\n<p class=\"paragraph_style\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<\/p><\/div>\n<div style=\"height: 15px;line-height: 15px\" class=\"tinyText\">\u00a0<\/div>\n<\/p><\/div>\n<div id=\"generic-body-attributes\" class=\"Free_Form\"><\/div>\n<\/p><\/div>\n<div id=\"id2\" style=\"height: 108px;width: 458px\" class=\"style_SkipStroke_2 shape-with-text\">\n<div class=\"text-content style_External_458_108\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Title\">Beginner Note 16 March 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"generic-title-attributes\" class=\"Title\"><\/div>\n<\/p><\/div>\n<div id=\"id3\" style=\"height: 20px;width: 458px\" class=\"style_SkipStroke_3 shape-with-text\">\n<div class=\"text-content style_External_458_20\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Date\">Sunday, March 16, 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"generic-datefield-attributes\" class=\"Date\"><\/div>\n<\/p><\/div>\n<div style=\"height: 453px;width: 1px;height: 453px;width: 1px\" class=\"tinyText\">\n<div style=\"width: 1px\">\n                <img decoding=\"async\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-23.jpg\" alt=\"\" style=\"height: 453px;width: 1px\" \/><\/div>\n<\/p><\/div>\n<div style=\"height: 366px;width: 651px;height: 366px;width: 651px\" class=\"tinyText style_SkipStroke_4\">\n              <img decoding=\"async\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/kew_run_10.4.jpg\" alt=\"\" style=\"border: none;height: 366px;width: 651px\" \/><\/div>\n<div style=\"height: 0px;line-height: 0px\" class=\"spacer\">\u00a0<\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 \u00a0 Dear Runners, \u00a0 Well, here we are, ready to run our last long run before the half marathon!\u00a0 You have all worked so hard, and kept up with your training, and are now more than ready.\u00a0 I know some of you (myself included) found the run last week hard, but it was warm, &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/03\/16\/16_beginner_note_16_march_2014-2\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">16 Beginner Note 16 March 2014<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1413","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>16 Beginner Note 16 March 2014 - Beginners<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/03\/16\/16_beginner_note_16_march_2014-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"16 Beginner Note 16 March 2014 - Beginners\" \/>\n<meta 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